JOHN
Warm-up:
15-9-6 Reps of
KB Swing, Arch Hollow Swing, 1/2 Kneeling KB Press Bottoms Up Rt. then Lt.
Dynamic Stretch
Strength:
Push Jerk
10 3/65. 3/70 3/75 (10/65)2
WOD: GRUESOME
7 min. AMRAP
3 Clean and Jerk 155 / 105
4 Bar Facing Burpee
5 Deadlift 155 /105
Icing:
Body Composition Assessment
KOT – Calf Raises 20 Reps
Iron Scap